Stronglifts 5×5
Starting Weights + Full Schedule
Enter your starting weights (or use the defaults) and get your complete Workout A and Workout B schedule with progression weights mapped out.
Starting Weights
The program suggests starting light — even empty bar if you're new. You can always go heavier if these feel too easy by week 2.
What Is Stronglifts 5×5?
Stronglifts 5×5 is a beginner strength program built around five compound barbell lifts performed three days per week. You alternate between two workouts: Workout A (Squat, Bench Press, Barbell Row) and Workout B (Squat, Overhead Press, Deadlift). The simplicity is the point — same five movements, every session, adding weight every time.
The program was created by Mehdi Hadim and popularized through stronglifts.com. It's one of the most widely recommended beginner programs alongside Starting Strength.
The Core Rule: Add Weight Every Session
Every completed workout, you add weight to the bar for the next session:
- Squat, Bench, Barbell Row, OHP: +5 lb (2.5 kg) per session
- Deadlift: +10 lb (5 kg) per session
This is linear progression — the fastest form of strength gain available, and only accessible to beginners. A true beginner can add 5 lb to their squat every session for months. An intermediate lifter considers adding 5 lb per week as progress. This asymmetry is why beginner programs focus on daily progression.
What Happens When You Miss Reps
Stronglifts uses a deload rule: if you fail to complete all 5 sets of 5 reps at a given weight three times, deload 10% and work back up. This happens automatically in the app but the principle is manual:
- Fail a weight once — repeat the same weight next session
- Fail a second time — repeat again
- Fail a third time — deload 10% and add weight more slowly
Workout A vs Workout B
| Workout A | Workout B |
|---|---|
| Squat 5×5 | Squat 5×5 |
| Bench Press 5×5 | Overhead Press 5×5 |
| Barbell Row 5×5 | Deadlift 1×5 |
Deadlift is done for only 1 set of 5 reps because it's systemically more taxing and adding volume would interfere with recovery. You're still adding weight every session though — just one working set.
Rest Days and Schedule
Three sessions per week with at least one rest day between each. The most common schedule is Monday / Wednesday / Friday. You always start with Workout A, alternate from there, and restart the A/B rotation the following week:
- Week 1: A (Mon), B (Wed), A (Fri)
- Week 2: B (Mon), A (Wed), B (Fri)
- Week 3: A (Mon), B (Wed), A (Fri)
Rest days can be used for walking, light cardio, or full rest. Avoid anything that significantly taxes the legs — you squat every session, and leg fatigue accumulates faster than most beginners expect.
Who Is Stronglifts 5×5 For?
Stronglifts is designed for beginners — people new to barbell training or returning after a significant break. It's not suitable for intermediate or advanced lifters because linear progression eventually stalls, typically within 3–6 months for most people.
Signs you've outgrown the program:
- Failing lifts frequently despite good sleep, food, and form
- Recovery between sessions feels inadequate even with rest days
- You've been running the program for more than 6 months
At that point, transition to a program with weekly or monthly progression — 5/3/1, Texas Method, or GZCLP are common next steps.
Starting Weight Recommendations
Mehdi's official recommendation: start with the empty bar (45 lb / 20 kg) for squat, bench, and OHP. Start deadlift at 95 lb / 45 kg (bar + 25 lb plates each side). Start barbell row at 65 lb / 30 kg.
These weights feel embarrassingly light for anyone who's been active. That's correct. By week 4, you'll be squatting 125 lb / 57 kg. By week 8, 165 lb / 75 kg. The weight gets heavy fast.